Performance Coach Phil

Performance Coach Phil Welcome to Performance Coach Phil — where coaching is never cookie-cutter.

Whether your goal is sustainable fat loss, lean muscle gain, or comp prep with a conscience, we design programs around your life, not someone else’s template.

17/06/2026

Not everyone is a good fit for coaching with me.

And that's not me trying to be a hard arse. It's just reality.

If you're looking for someone to see once a week, do your own thing the other 6 days, and somehow get amazing results... I'm probably not your guy 😂

I care about training and nutrition, but I care just as much about what happens outside the gym.

🥑 Nutrition matters.
🏃 Consistency matters.
📋️ Following the plan matters.

The people who get the best results aren't the most talented.

They're the ones who show up, even when they don't feel like it.
They communicate.
They stay patient.
They do the boring stuff for long enough.

That's who I love working with 🖤

If you're after shortcuts, all good. No hard feelings. I'm just not your coach.

If you're ready to actually commit to the process, we'll get along just fine 👊

DM me "READY" if you're serious about making a change.

15/06/2026

One of the biggest mistakes I see on the rear delt fly machine is people trying to pull the handles as far back as humanly possible.

More range isn't always better.

Once your elbows travel too far behind your body, the rear delts start losing tension and the movement becomes more of an upper back exercise.

Instead, think about driving your elbows out until they're roughly in line with your shoulders.

👉️ Keep your chest against the pad.
👉️ Keep your shoulders down.
👉️ Control the return.

The goal isn't the biggest movement.

The goal is keeping tension where you actually want it.

Lean(er) in the photo… but the real change is what you can’t see.Fueled properly. Making weight smarter. Fighting harder...
14/06/2026

Lean(er) in the photo… but the real change is what you can’t see.
Fueled properly. Making weight smarter. Fighting harder.
Still undefeated in 2026...

Look out world - Lacey Linke is a problem 🥊🔥

12/06/2026

This is one of the biggest mistakes I see people make when tracking calories.

The problem isn't that raw and cooked weights are different.

The problem is assuming cooked weights are predictable.

40g rice doesn't always become 120g cooked.
150g chicken doesn't always become 120g cooked.

The final cooked weight depends on:
🧑‍🍳 Cooking method
⏱️ Cooking time
🧽 Water absorption
🫗 Moisture loss

The most accurate approach?

✅ Weigh foods raw when tracking calories and macros.

Cooked weights are best used after cooking when dividing food into meal prep containers.

Track raw.
Portion cooked.

That is the simplest way to stay accurate.

If you're a coach and you want to ensure your meal plans are accurate, you must checkout

10/06/2026

There are plenty of great coaches out there.

Honestly, most experienced coaches can help you lose fat, build muscle, or improve your health.

The difference isn't usually the program.

It's the person delivering it.

Over the years I've worked with people from all walks of life. Business owners, leaders, shift workers, parents, athletes, and everyday people trying to feel like themselves again.

What I've learned is that results come from understanding people, not just training them.

The best coaching relationships are partnerships.

You need someone who understands when to push, when to listen, when to challenge your thinking, and when to simplify things when life gets messy.

If you're looking for a coach, don't just ask what qualifications they have.

Ask yourself if they're someone you'd trust to guide you when motivation disappears.

Because that's where the real work starts.

08/06/2026

Keo spent more energy looking for the perfect spot than actually relaxing.

Reminded me of a lot of fitness journeys.

People spend years searching for the perfect diet, perfect workout, perfect supplement...

When plain old boring consistency would've got them there already yonks ago.

Drop the weirdest fitness hack, fad diet, or "fat loss secret" you've ever tried below 👇

No judgement.

We're all friends here 😂

07/06/2026

Funny how some people can go through 4 coaches, 6 diets, 12 programs and somehow every single one was the problem.

At some point you've got to stop changing coaches and start changing behaviours.

Because the truth is:
🙅‍♂️ You can't out-coach inconsistency.
🙅‍♂️ You can't out-program excuses.
🙅‍♂️ And no coach on earth can help someone who disappears every time things get hard.

Read that again. 👆️

Then ask yourself if you're looking for a solution...

Or just a new person to blame?

This might sting a little. Good. 😏

04/06/2026

The belt squat doesn't get enough love.

One of the biggest benefits is being able to train your legs hard without loading your spine the same way a barbell squat does.

That doesn't mean it's easier.

If anything, a properly executed set will have your quads and glutes questioning all of your life choices 😂

Full depth.
Controlled reps.
No ego.

The goal isn't to make the movement harder.

The goal is to make the muscles work harder.

Filmed at

03/06/2026

At some point I stopped asking if I was free on Sundays, or any other day of the week for that matter.

If I'm not working... it's just assumed I'll be voluntarily suffering through sled pushes, wall balls and running around pretending I'm preparing for the Olympics.

For a career that pays exactly $0.

Could I take it less seriously?

Probably.

Will I?

Also probably not.

When I'm doing in person coaching, this is one of my most common call outs.Most people think momentum helps build muscle...
01/06/2026

When I'm doing in person coaching, this is one of my most common call outs.

Most people think momentum helps build muscle… but half the time it just helps your ego move the weight 😅

If the goal is hypertrophy, the target muscle should be doing the work... not your hips, lower back, or a full-body swing that turns a curl into a coordinated dance routine.

A little body movement naturally happens sometimes, especially when training hard. But if every rep looks like you’re trying to launch the weight across the room, chances are the muscle you’re trying to grow isn’t getting the tension it needs.

Slowing things down, controlling the lowering phase, and actually feeling the muscle work usually means less weight… but better results long term.

Your joints will probably thank you too.

Train the muscle 💪
Not the momentum 🏄️

Be honest… what exercise are you 100% using momentum on? 👀

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